The pattern of this week's practices is similar to last week with a maximum of six runs--three shorter runs, two medium runs, and a long run. A reminder that we meet each day under the large trees next to the field house, this is on the southwest side of the field house. If you walk around the outside perimeter of the field house you'll find us.
If you haven't already done so please hand in your summer training log (optional for new athletes, required for returning athletes). Training logs should be turned in by Friday. Rewards will be distributed once the coaching staff has tabulated the logs, which should be done by the end of next week.
If you're
an 11th or 12th grader with at least one year of prior experience on the team and
are interested in being a captain, please contact me
via e-mail or in person to declare your interest. The prerequisites for
being captain are described at the bottom of page 7 of the team policies and FAQ document.
On Tuesday from 5:30-7 PM there will be a "spike night" (spikes being the racing shoes used in this sport) held for the team at Marathon Sports
(255 Washington Street in Wellesley). If you need running shoes, whether for
daily practice use and/or specifically for races, this is an opportunity
to get them at a 20% discount. In fact, everything in the store except for electronics is discounted 20% for WHS team members. This event is optional.
Finally,
there will be an optional day trip to
Western Massachusetts on Saturday. We'll be taking one of the school's
booster buses leaving at 7:30 AM and returning in the late afternoon
with a
day of running and other activities planned. If you're interested let
the
coaches know. There's room for 14 people on the booster bus. As of this writing, there are seven spots left. Please let me know if you're interested
in coming along.
With all that out of the way, here's
the plan:
• Mon 8/25 - Practice 6:45 AM at WHS. Warmup including BURPEES followed
by a medium length run
that will incorporate timed pickups of 3-4 minutes in length, at an
"uncomfortably sustainable" (80%) effort. In between the race pace
pickups is a recovery of 1.5
minutes, ideally run at a 50-60% effort (this is not a slow jog). This
will
be followed by a few pickups of 30 seconds in length at a 90% effort
which should approximate race pace for the typical cross country race
distance, which is between 3 and 5 kilometers. These shorter faster
pickups have a 1 minute recovery interval between them. Level 1
athletes may find it more realistic to walk the first 30 seconds of each
recovery interval. Everyone will
begin and end their run today with a warmup and cooldown that are at an
easy pace, with the timed pickups sandwiched in between. Time
for today's run is as follows, with number of pickups indicated as well:
Level 1: 22-26 minutes: 1x 4 minutes @80%, 4x30 second pickups @90% (warmup and cooldown 5-6 minutes each)
Level 2: 34-38 minutes: 2x 3 minute pickups @80%, 4x30 second pickups @90% (warmup and cooldown 8-10 minutes each)
Level 3: 43-47 minutes: 2x 4 minute pickups @80%, 6x30 second pickups @90% (warmup and cooldown 10 minutes each)
Level 4: 52-56 minutes: 3x 4 minute pickups @80%, 6x30 second pickups @90% (warmup and cooldown 12-15 minutes each)
•
Tue 8/26 - Practice 6:45 AM at WHS. Warmup including CURTSIES and strides on the track followed by a
short, easy active recovery run. We will be doing a series of bounding
run throughs over cones and a few short intense sprints as well.
The team supply of elliptigo
bikes will be available for use.
Level 1: 18-20 minutes
Level 2: 22-26 minutes
Level 3: 28-32 minutes
Level 4: 38-42 minutes
•
Wed 8/27 - Practice 6:45 AM at WHS. Warmup including BURPEES, then a cyclic long run
(CLR). The total time of this run will be broken down into 12 equal
segments. The first segment is run at an easy (40% or so) effort. The
next is run at a "fresh" (60-65% or so) effort, and the one after that
at a "good" (80-85%) effort. Then this easy-fresh-good cycle is repeated
three more times. If your watch has a countdown timer function, it's a good
way to keep track of these time segments. Total length of the run as
follows:
Level 1: 36 minutes (12x3 minute segments)
Level 2: 48 minutes (12x4 minute segments)
Level 3: 60 minutes (12x5 minute segments)
Level 4: 72 minutes (12x6 minute segments)
We'll discuss a route for today's run at the start of practice. Today is the 9th grade orientation, 9th graders who haven't been training very much over the summer should take this as a day off while those that have been training consistently can do this workout (the running part at least) on their on later in the day.
• Thu 8/28 - Practice 3:30 PM at WHS. Warmup including CURTSIES and strides on the track followed by a short, easy active recovery run, with a series of hill drills (7x each, hill springing and skipping). Multiple elliptigo bikes will be available for use.
Level 1: 18-20 minutes
Level 2: 22-26 minutes
Level 3: 28-32 minutes
Level 4: 38-42 minutes
• Fri 8/29 - Practice 3:30 PM at WHS. Warmup including BURPEES and
then a short, easy active recovery run. If you're not able to make it today try to do this on your own if possible.
Level 1: 18-20 minutes
Level 2: 22-26 minutes
Level 3: 28-32 minutes
Level 4: 38-42 minutes
•
Sat 8/30 - Western Mass. day trip. For those not coming along for the Western Mass. day trip, either:
- a cross training workout of 30 minutes to an hour plus (depending on what the activity is)
- a run of 25-45 minutes with the last 5-10 minutes being run at about a 75-80% effort. Up to that point, run at an easy pace.
Regardless
of which workout you choose to do, please remember to do a warmup
routine beforehand and "silly walks" afterward. The specifics on these can be
found in the "Training Links" sidebar of the team website.
Sun 8/31 - off
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